Diet Guide

Mediterranean

At a glance

Star Rating:*5

Remember to consult your doctor before starting any new eating plan if you have an underlying health condition or history of an eating disorder.

Overview

Unlike many diets, the Mediterranean Diet doesn't promote a specific step-by-step eating pattern or menu planners. Instead it offers an overarching philosophy to lifelong healthy eating habits. A number of studies into the traditional diet of the people from the island of Crete, in Greece  along with other Mediterranean populations  have found this diet particularly beneficial for good heart health. Over the years there have been numerous translations of the diet and it is being increasingly used as a means of controlling weight as well as improving overall health. It is a diet that emphasises:

vegetables at every meal (any kind particularly green, leafy ones, as well as tomatoes)

Expert opinion

The Mediterranean Diet is often promoted for its proven benefits on heart health and reducing the risk of diabetes. But it is also gaining recognition as an effective tool in weight management, especially when coupled with portion control or kilojoule reduction. It is a balanced diet as there are no restrictions on major food groups. Meanwhile, the consumption of red meat is low  from a couple of times per month (traditional Cretan diet) to small portions of less than 100g a few times a week (modern translations). But it is not a prescriptive diet and for many people, the lack of menu planners and step-by-step eating patterns may make it difficult for them to get motivated. There are Mediterranean and, in particular, Cretan cookbooks, but it is up to you to devise your own weight loss steps and goals, and to devise your meals according to the basic principles and the Mediterranean diet pyramid. However, this has the advantage of making us think about our food choices. A set menu laid out screams 'diet' rather than 'healthy eating pattern'.

Star Rating Explained

Our star ratings are an attempt to provide an "at a glance" analysis of each diet's merit from a wholistic perspective. The ratings do not merely reflect each diet's potential to bring about weight loss, but rather take into account factors including:

For expert input into the diet profiles, we thank Associate Professor Catherine Itsiopolous from La Trobe University and Aloysa Hourigan from Nutrition Australia. We also thank nutritionist Dr Rosemary Stanton OAM, visiting fellow in the School of Medical Sciences at the University of New South Wales, for reviewing the completed profiles and assigning the star ratings. Dr Stanton has written widely on the topic of dieting.